Micronutrients: The Tiny Nutrients That Help Kids Grow, Learn & Thrive

When we think about nutrition, we often think about protein, carbohydrates, and healthy meals. But there's another group of nutrients quietly working behind the scenes every day: micronutrients.

These vitamins and minerals may only be needed in tiny amounts, but they're responsible for helping children:

• Grow strong bones and muscles

• Support their immune system

• Concentrate at school

• Stay energised throughout the day

• Develop healthy brains and bodies

What Are Micronutrients?

Micronutrients are vitamins and minerals that your child's body needs to function properly.

Think of them as tiny helpers working behind the scenes to keep everything running smoothly.

Key Micronutrients for Growing Children

Vitamin or Mineral	What It Helps With
Vitamin D	Strong bones & teeth
Vitamin C	Immunity & iron absorption
Iron	Energy & concentration
Calcium	Bone development
Zinc	Growth & immune health
Magnesium	Muscle & nerve function
B Vitamins	Energy production

Vitamin D: The Sunshine Vitamin

Vitamin D helps children absorb calcium and build strong bones and teeth.

In the UK, getting enough Vitamin D can be challenging, especially during autumn and winter when sunshine is limited.

Food Sources

• Oily fish

• Eggs

• Fortified cereals

• Fortified dairy products

💡 Fun Fact: Vitamin D is one of the few vitamins your body can make from sunlight.

Iron: The Nutrient Behind Energy & Focus

Iron helps carry oxygen around the body.

Without enough iron, children can become:

• Tired

• Lethargic

• Less focused

• Irritable

Iron-Rich Foods

• Lean red meat

• Beans and lentils

• Eggs

• Fortified cereals

Parent Tip: Pair iron-rich foods with foods high in Vitamin C to help absorption.

Calcium: Building Strong Bones

Nearly all of the body's calcium is stored in bones and teeth.

During childhood, bones are growing rapidly, making calcium especially important.

Calcium Sources

• Milk

• Cheese

• Yoghurt

• Fortified plant milks

• Tofu

• Leafy greens

Zinc: Supporting Growth & Immunity

Zinc plays a role in:

• Growth

• Cell repair

• Immune function

• Wound healing

Children need zinc every day to support healthy development.

Good Sources

• Meat

• Dairy products

• Eggs

• Wholegrains

• Beans

Vitamin C: Small Vitamin, Big Impact

Vitamin C does much more than support immunity.

It also helps:

• Absorb iron

• Protect cells

• Support healthy skin

• Aid healing

Best Sources

• Oranges

• Strawberries

• Kiwi fruit

• Peppers

• Broccoli

Signs Your Child Might Not Be Getting Enough Micronutrients

While every child is different, some signs can include:

• Frequent illnesses

• Low energy

• Difficulty concentrating

• Poor appetite

• Slow growth

• Delayed recovery from illness

If you have concerns, speak with your GP or a registered dietitian.